Thursday, 06-01-2017
Skill: Pistol Conditioning: Teams of 2, for time 1 Round 50 Deadlifts 205/145 150 Double Unders 2 Rounds 20 Wall Balls 30 V-ups 3 Rounds 20 Burpees 200m Run
Thursday, 05-18-2017
Skill. Pistols Conditioning. Murph Training Two Rounds for Time 400m Run 50 Air Squats 800m Run 50 Air Squats Cash Out. Push Ups Three sets max reps 5 Seconds Down Explode Up
Thursday, 04-27-2017
Skill. Muscle-up/ Pull-up Test out Conditioning Murph Training AMRAP 20 800M Run Max Effort Ring Rows 20 Air Squats 200M Run Max Effort Ring Rows 20 Air Squats Score = Total Ring rows RTG Sandbag Run, Sandbag Squats Cash Out 10-15-20-25 Push-ups 25-20-15-10 Sit-ups
Thursday, 04-06-2017
Skill. Bar muscle up / pull-up progression Conditioning. Spartan Training AMRAP 20. Teams of 2 200M Sandbag or Plate Carry Run 100 Hammer Strikes 30 Sandbag Squats 6 Sandbag Get-ups
Thursday, 03-30-2017
Skill: Bar muscle-up practice and skill work Conditioning. For Time 50 hammer strikes 50m bear crawl 1K run 20 bar muscle-ups (see levels) 1K run 50m bear crawl 50 hammer strikes L1: 40 pull-ups + 40 dips L2: 40 C2B pull-ups + 40 ring rips L3: 20 bar MU
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
Thursday, 02-23-2017
Skill Rope Climb (Beginner to Advance) Conditioning. AMRAP 17 20 Double Unders 15 Wall Balls 5 Tire Flips 2 Rope Climbs Cash Out. Tabata Abs. 2 Rounds Hollow Rocks, Walking Planks, Flutter Kicks, Bicycles
Thursday, 02-16-2017
Skill Work: Double Unders Red Pill Amrap 15 12 Box Jumps 24/20 9 Hang Power Cleans 115/80 6 Man Makers 35+/20+ Blue Pill For time 50 Cal. Row 35 Burpees 20 Snatches 115/80
Thursday, 01-19-2017
Skill: Double Unders Red Pill. AMRAP 20 10 Power Cleans 15 Goblet Squats 20 Cal Row Rest 5 Min. Blue Pill. For Time 50 Double Unders 10 Front Squats 40 Double Unders 8 Front Squats 30 Double Unders 6 Front Squats 20 Double Unders 4 Front Squats 10 Double Unders 2 Front Squats L1 95/65 […]
